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Glutes · Beginner

Body Weight Donkey Kick

Hip-focused drill targeting the glutes with steady pelvis control.

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Body Weight Donkey Kick demonstration

Exercise overview

Training details

GlutesHamstrings

Equipment

Bodyweight

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Start on hands and knees with your hands under your shoulders and knees under your hips.
  2. 02Brace your trunk and keep your pelvis square while maintaining the working knee bent.
  3. 03Lift the working leg by driving the sole of the foot upward and backward.
  4. 04Stop when the glute is contracted, before your lower back arches or the hip opens outward.
  5. 05Lower the knee under control and complete the set before changing sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBody Weight Glute Kick Back

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSupported Standing Straight-Leg Hip ExtensionComparable substituteBand Standing Hip AbductionComparable substituteBanded Standing Kickback

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